Runnin with the Devil

 

 

**ANNOUNCEMENTS**

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS!  Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

 

  • TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. 5 rounds for time:
8 devils press*
400m run

B. 200 lunges for time

 

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 5 rounds for time:
8 wall climbs
100 DUs

B. 200 lunges for time

 

 

ARSENAL (You’ll need a fully stocked gym)

A. back squat: 5-4-3-2-1

B. 5 rounds for time:
8 G2OH (205/135)
400m run

 

 

NOTES:

*Devils Press: If you only have a KB you can do a burpee into a Kb snatch, alternating arms each rep.

Regional doubt

 

**ANNOUNCEMENTS**

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS!  Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

 

  • TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

For time

600m run
50 lateral jump overs*
50 KB/DB deadlifts
50 pushups
50 front/goblet squats
50 pushups
50 KB/DB swings
50 lateral jump overs
600m run

 

 

ROPE BURN (All you need is your bodyweight and a jump rope)

For time:
600m run
50 air squats
50 bw RDL*
50 pushups
50 triple unders*
50 pushups
50 bw RDL
50 air squats
600m run

 

 

ARSENAL (You’ll need a fully stocked gym)

2014 Regionals Event 6

For time:
50 cal row
50 box jump overs (24/20)
50 deadlifts (180/120)
50 wall balls (20/14)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 cal row

 

 

NOTES:

*Lateral jump overs: Choose an object – your KB,DB, pillow, bench… (higher=more difficult) and jump laterally over it for one rep. Two foot take off and landing.

*bw RDL: reaching towards your toes like with a Romanian (stiff legged) deadlift but w/o the weight. Soft, but fixed, bend in the knee, flat back, accentuating the stretch in the hamstrings.

*triple unders: Scale to attempts, lower reps, 3-4x double unders, or 5x singles

Century club

 

 

**ANNOUNCEMENTS**

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS!  Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

 

  • TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. 40-30-20-10 rounds for time:
SDHP
jump squats
situps

B. 3 sets
15-20 SL biceps curls
15-20 triceps extension

 

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 40-30-20-10 rounds for time:
mtn climbers
double unders x 2
handstand shoulder taps*
situps

B. 3 rds
20yds crab walk*
1 min plank hold

 

 

ARSENAL (You’ll need a fully stocked gym)

A. 40-30-20-10 reps rounds for time:
cal row
wall balls
GHD situps

B. 3 sets
15-20 SL biceps curls
15-20 triceps extension

 

 

NOTES:

*handstand shoulder taps: wall facing, walk up into handstand, lift one hand off the ground at a time, touching the shoulder on the same side.  Scale to just a lift without the shoulder tap, or plank march from pushup position.

*crab walk: walking on all fours, face up. usually backwards, but you can choose to travel in either direction.

Just a little chippy

 

 

**ANNOUNCEMENTS, ETC…**

 

  • VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below and get some!

 

  • FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

 

  • EQUIPMENT BORROWING: The regular equipment pickup day going forward will be MONDAYS!  Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • CHELSEA ON THE GRAM: Each day we will publish all 3 workouts below on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg

 

  • TERRITORY FOOD DELIVERY: The meal service that was delivering to the gym is now doing home deliveries… obviously super convenient right now.  If you’d like to start ordering, go here!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. SL RDL: 3 x 15 ea. side

B. For time:
50 thrusters (use whatever you have available)
10 reverse burpees*
50 pushups
10 reverse burpees
50 OH walking lunges (use whatever you have available)
10 reverse burpees
50 KBS (these can also be DB swings)
10 reverse burpees

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. SL floor bridge: 3 x 20 ea. side

B. For time:
100 speed step
50 jump squats
100 speed step
50 pushups
100 speed step
50 switch lunges
100 speed step
50 bench dips
100 speed step

 

 

ARSENAL (You’ll need a fully stocked gym)

A. deadlift: 2 reps EMOM for 12 min

B. For time:
10 muscle ups
20 HSPUs
30 DB hang sq clean thrusters (50/35)
40 toes to bar
50 DB walking lunges (50/35)
60 KBS (70/53)

 

NOTES:

*Reverse burpees: from standing, sit down and roll back until flat on your back then perform a setup and return all the way to your feet finishing with a jump overhead like a reg burpee.  You may use your hands to help yourself up if needed.

 

The work is still the work

Just breathe.

 

**LOCKDOWN UPDATES**

The Following email was sent Sunday. If you didn’t get it, please email us and let us know so we can make sure to add you to our contacts. 809@rpmtraininig.com

———————————————–
As I’m sure you are all aware, we do not have clearance to reopen yet, so we will be extending the closure until the lockdown has been officially lifted.
Of course we realize the hardship this has placed on everyone, and certainly understand that it will not be possible for everyone, but to all of our members who are hanging in there with us and continuing to pay your monthly membership, THANK YOU so much for your support and understanding.
We will continue to bring you as much value as possible during this time so your training can stay on track and so you won’t be digging yourself out of a fitness hole once this is all behind us.
Here are some details on how we’re going to do that…
NEW ZOOM CLASS SCHEDULE!
For all you nooners this is old news, but the virtual class program through Zoom is super awesome! So we’re expanding it!
Beginning tomorrow, March 30th, we will be holding virtual classes daily (Mon-Fri) at 9am, Noon, and 5pm, as well as a Teen virtual class with Coach Rebecca on Tues/Thurs at 2pm.
During all the virtual classes, your RPM coaches will be there to explain the workouts, offer suggestions on scaling and equipment limitations, and of course coach you and push you just like they would in a regular class. Your RPM training buddies will also be there to suffer with you, help hold you accountable, and provide the requisite friendly banter.
In the virtual program, you’ll have the option of doing any of our 3 published workouts for the day, depending on your skill level and what equipment you have.  The 3 programs are Arsenal (for fully outfitted home gyms), Homeslice (Just DBs or a KB and a jump rope needed), and Ropeburn (Only a jump rope and your bodyweight needed).
DON’T UNDERESTIMATE THE POWER OF ZOOM!
If you’re on the fence about joining a Zoom class, PLEASE TRY IT! We guarantee you will be surprised how effective, fun, and easy it is.
All you need to do is download the Zoom app, and click the link to your corresponding class below (they will also be published on our blog and through the link in our instagram bio)!
FREE WEEK TRIAL IS STILL A THING!
We anticipate you guys will want to refer your friends (who have also lost access to their gyms) to the virtual program once you’ve gotten a taste of it. Yes, it’s that good.
With that in mind, we will continue to run our usual FREE WEEK TRIAL for the virtual program.  So feel free to forward this to your friends and invite them to join you.  We will help them participate regardless of their equipment situation, and once they become members they can request some gear.
This also goes for any former members reading this! We obviously can’t help on the equipment side if you’re no longer in the area, but we’d still love to see you in class.
Feel free to respond to this email with any questions!
**If you’d like to request the addition of another specific class day or time, please let us know.  As soon as we have enough demand, we’ll add it!
 
 
 
EQUIPMENT PICKUP IS NOW MONDAYS ONLY
If you still need equipment, or need something else, follow the same procedure (described on the blog here).  The next pickup day is Monday, but send your request now because, going forward, we are limiting equipment pickups to Mondays only, so your next chance will be next week.
CHELSEA ON THE GRAM
Each day we will publish all 3 workout variations on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg
Thank you again for hanging in there during this crazy time!  As this virtual program builds up, we’re confident we’ll all have a clear path through it together.
See you in class!

———————————————–

  • EQUIPMENT LOANERS: Next chance to pick up equipment is MONDAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. 1 min max wtd squats x 3 sets; rest 2-3 min

B. 30-20-10 rep rounds for time:
power cleans*
DB/KB hopping burpees

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 1 min max air squats x 3 sets; rest 1 min bt efforts

B. 3 rounds for time:
25 burpees
100 double unders in unbroken sets of 25*

 

 

ARSENAL (You’ll need a fully stocked gym)

A. max reps OHS @ 60% x 3 sets; rest 3-4 min

B. 30-20-10 rep rounds for time:
power cleans (115/85)
bar facing burpees

 

 

NOTES:

*Homeslice Power Cleans: these can be done with a set of DBs or 1 KB (in which case you might double the reps depending on the weight of your KB).

*DUs: The goal is to get at least 25 UB to have them count, and also stop every 25 reps and reset.

 

positive thinking

 

 

**LOCKDOWN UPDATES**

The Following email was sent yesterday. If you didn’t get it, please email us and let us know so we can make sure to add you to our contacts. 809@rpmtraininig.com

———————————————–
As I’m sure you are all aware, we do not have clearance to reopen yet, so we will be extending the closure until the lockdown has been officially lifted.
Of course we realize the hardship this has placed on everyone, and certainly understand that it will not be possible for everyone, but to all of our members who are hanging in there with us and continuing to pay your monthly membership, THANK YOU so much for your support and understanding.
We will continue to bring you as much value as possible during this time so your training can stay on track and so you won’t be digging yourself out of a fitness hole once this is all behind us.
Here are some details on how we’re going to do that…
NEW ZOOM CLASS SCHEDULE!
For all you nooners this is old news, but the virtual class program through Zoom is super awesome! So we’re expanding it!
Beginning tomorrow, March 30th, we will be holding virtual classes daily (Mon-Fri) at 9am, Noon, and 5pm, as well as a Teen virtual class with Coach Rebecca on Tues/Thurs at 2pm.
During all the virtual classes, your RPM coaches will be there to explain the workouts, offer suggestions on scaling and equipment limitations, and of course coach you and push you just like they would in a regular class. Your RPM training buddies will also be there to suffer with you, help hold you accountable, and provide the requisite friendly banter.
In the virtual program, you’ll have the option of doing any of our 3 published workouts for the day, depending on your skill level and what equipment you have.  The 3 programs are Arsenal (for fully outfitted home gyms), Homeslice (Just DBs or a KB and a jump rope needed), and Ropeburn (Only a jump rope and your bodyweight needed).
DON’T UNDERESTIMATE THE POWER OF ZOOM!
If you’re on the fence about joining a Zoom class, PLEASE TRY IT! We guarantee you will be surprised how effective, fun, and easy it is.
All you need to do is download the Zoom app, and click the link to your corresponding class below (they will also be published on our blog and through the link in our instagram bio)!
FREE WEEK TRIAL IS STILL A THING!
We anticipate you guys will want to refer your friends (who have also lost access to their gyms) to the virtual program once you’ve gotten a taste of it. Yes, it’s that good.
With that in mind, we will continue to run our usual FREE WEEK TRIAL for the virtual program.  So feel free to forward this to your friends and invite them to join you.  We will help them participate regardless of their equipment situation, and once they become members they can request some gear.
This also goes for any former members reading this! We obviously can’t help on the equipment side if you’re no longer in the area, but we’d still love to see you in class.
Feel free to respond to this email with any questions!
**If you’d like to request the addition of another specific class day or time, please let us know.  As soon as we have enough demand, we’ll add it!
 
 
 
EQUIPMENT PICKUP IS NOW MONDAYS ONLY
If you still need equipment, or need something else, follow the same procedure (described on the blog here).  The next pickup day is Monday, but send your request now because, going forward, we are limiting equipment pickups to Mondays only, so your next chance will be next week.
CHELSEA ON THE GRAM
Each day we will publish all 3 workout variations on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg
Thank you again for hanging in there during this crazy time!  As this virtual program builds up, we’re confident we’ll all have a clear path through it together.
See you in class!

———————————————–

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. SA floor press: 3 x 12-15 ea. side*

B. 20 min for quality:
10-15 SA rows ea. side*
10-15 SA push press ea. side*
3 standing broad jumps*
200m sprint*

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 30 pushups @ 3112 tempo*

B. 20 min for quality:
10 wall-sit arm slides @ 3232*
1 attempt max UB double unders
10 piked pushups*
1 attempt max UB double unders

 

 

ARSENAL (You’ll need a fully stocked gym)

A. bench press: 3RM

B. AMRAP in 20 min:
8 strict pullups
10 push press/jerk (115/85)
12 box jumps (24/20)
200m run

 

NOTES:

*Floor press: like bench press, but lying on the floor.  SA = single arm

*Rows and Push press: Rep ranges allow for variations in loads

*Broad jumps: jump as far as you can each rep. Use good solid mechanics and don’t rush.

*200m Sprint: Run this hard – not like you would normally in a metcon

*Arm slides: From a wall sit position, place the back of your wrists and elbows on the wall. Raise your arms up as far as you can without pulling your elbows or wrists off the wall, then bring them back down, squeezing your traps and lats as you reach your end range.

*Tempo 3112: 3 sec down, 1 sec pause, 1 sec up, 2 sec pause

*piked pushups: like a pushup from downward dog position. Put your feet or knees up on a surface and get your hips over your hands more to make it more difficult.

Run baby run

 

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

100 situps
Run 5K
100 situps

 

ROPE BURN (All you need is your bodyweight and a jump rope)

200 double unders
100 situps
300 single unders
100 situps
200 double unders

 

ARSENAL (You’ll need all the things)

100 situps
Run 5K
100 situps

 

NOTES:

Enjoy your weekend!

Ups and downs

Zoom at Noon!  Get in here with us!

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 30 reps for time (Man Makers or TGUs)*

B. 10 rounds for time:
15 burpees AFAP**
rest exactly 1 min

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 30 wall climbs for time
.
B. 10 rounds for time:
10 burpees
20 DUs

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. 30 man makers for time

B. 10 rounds for time:
15 burpees AFAP
rest exactly 1 min

 

NOTES:

*The movement variation here allows for whether you have 2 DBs or 1 KB

**Truly try to sprint these sets.  No pacing.

Squatters rights

Zoom at Noon!  Get in here with us!

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

A. 5 rounds for time:
15-20 wtd squats*
15 wtd situps**
15 HR pushups

B. Alternating 10s on/10s off x 8 sets
hollow rock
superman hold

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 5 rounds for time:
45 DUs
35 air squats
25 situps
15 HR pushups

B. Alernating 10s on/10s off x 8 sets
hollow rock
superman hold

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

A. 5 rounds for time:
15 back squats (135/95)
15 knees to elbows
15 HR pushups

B. 40 reps ab wheel for quality

 

 

NOTES:

*Use the heaviest load you have available to you and then adjust the rep scheme to fit that – so if you have two DBs and using them would make an unbroken set of 15 really hard but doable for at least the first set, go with that, but if you only have 1 KB you can use for goblet squats push the reps up to 20.

**One DB, one plate, even a KB held from the bottom will work for this.

 

Oh baby a triple

 

 

**Lockdown Updates**

  • ZOOM AT NOON: Let’s stay connected, RPM fam!  Join us at noon every day for a group online workout through Zoom video conference.  Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.

 

  • EQUIPMENT LOANERS: Next chance to pick up equipment is THURSDAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!

 

 

HOMESLICE  (You’ll need a jump rope and a KB/DB/BB or some creativity) 

3 rounds for time:
20 burpee box jump overs*
30 KBS (53/35)
40 walking lunges

 

ROPE BURN (All you need is your bodyweight and a jump rope)

3 rounds for time:
25 burpees
50 walking lunges
100 DUs

 

ARSENAL (You’ll need all the things)

*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym.  Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.

3 rounds for time:
20 burpee pullups
30 KBS (53/35)
40 walking lunges

 

 

NOTES:

*If you don’t have a box to jump over, use whatever is available… it could be anything from a bench, to a pillow, to a line on the ground.  Just pick something that requires you to jump over it!